15:00 Basic Endurance CrossFit
16:00 Deadlift + Metcon ( 5.9.2025 )
17:00 Teens
18:00 EasyWod

2×3@barbell, 1@up to 78-83%, 2-3×1@83-85%, sn-%, rest btw sets 2min

10 x 30s on / 20s off:
1. alt. greatest stretch
2. walking lunge
3. ring row
4. burpee
5. erg

Warm Up
2 rounds
1.5 min cardio machine
25+25m kb bottom up carrying (90/90)
10 scapula pull ups + 10 kipping + hanging until 30 sec
:30 Front Plank Hold
5 sharp squat jumps

Weightlifting

3x1 Strict Press + 1 Push Press + 1 Push Jerk + 1 Split Jerk @light to moderate
3x1 push press + 1 Push Jerk + 1 Split Jerk @moderate to heavyish
rest 1.5-2 min bwn sets

Metcon
2 sets @70-80% effort
2 min run or cardio machine
-into-
2 rounds
5-7 Pull ups or ring rows
10-14 push ups
16-20 air squats
-into-
2 min run or cardio machine
Keep quality on movements, tight body on push ups, no free landing on squats to save knees.
rest 2 min bwn sets
time cap 20 minutes.

Emom 10 x2

1) 5-10 T2B
2) 6 Mavea 60-65%

1min tauko

1) 6-12m HSW tai 1-3 WW
2) 7-15 Cal koneella

Voima
E2MOM, 4rds
Push up (matala tanko) 6-10

WOD
8min amrap
2-4-6-8-6-4-2-4-6......
wall ball
sit up/vatsarutistus
KB sumoDeadlift

Kyykky 3x3x70%

Stoppi-kyykky 3x1x50%
-3s stoppi

Pendlay Row 3x5
-kuormana viime viikon penkkitreenin tokavika sarja

In 14 mins
Double Kb Front rack carry x 20m
Double KB outside swings x 10
Double KB push up x 5
Add 10 m carry 5 swings and 5 push ups After each set! So second round
30m- 15 swings - 10 push ups

REST 3 mins

Every 5 mins x 3 sets

10 Goblet box step up @50cm , 20/12kg
30 Double under / 60 Single under
10 Burpee Pull up
30 air squat
Remaining time is rest!

HEAVY+ WEEK 8/12

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WARM UP n. 15min no shoes

TEE OMAT TAI

1-2 rounds

10× BARBELL TURTTLE SQUAT *käännä tanko niskan taakse - ei lepää hartioilla - kyynärpäät kohti kattoa, vältä levittämistä sivulle

5× DROP SQUAT *pudottaudu tiukalla corella kyykkyyn jalat levittäen, kuvittele mieleesi "drop snatch", lähtö tasajalalta

10× DEADMAN TO BARBARIAN *KB/DB/PLATE

5+5× SINISTER PLANK *weight or without

5×/side CRAB-TABLE POSE - BACK REACH

30sec WALL HANDSTAND HOLD / PIKE / DOWNWARD DOG with TOE TAP

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snatch, Clean & jerk training : you can make your own barbell technique

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BLOCK SNATCH HIGH PULL from ABOVE KNEE +
BLOCK POWER SNATCH from ABOVE KNEE +
BLOCK SNATCH from ABOVE KNEE + SNATCH PUSH PRESS
2× 1+1+1+1@barbell, 1+1+1+1@up to 77-80%, sn-%, rest btw sets 2-3min

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CLEAN PULL + DIP CLEAN + CLEAN from ABOVE KNEE + POWER JERK + SPLIT JERK *split jerk to the other side on the next set
2×2× 1+1+1+1+1@barbell, 1+1+1+1+1@up to 75-78%, jerk-%, rest btw sets 2min

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SNATCH PUSH PRESS + OHS + PRESSING SNATCH BALANCE + SNATCH BALANCE
2×2× 1+1+1+1@barbell, rest btw sets 2min

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SNATCH BALANCE
*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
5@barbell, 5@50%, 3@60%, 2@70%, 1@75%, 1@80%, 1@85%, AMAP@90% max effort, sn-%, rest btw sets 2-3min, *AMAP = as many reps as possible

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STRAIGHT LEG "LOW" BOX JUMP *vastaanotto suoralle jalalle, boxille pehmeällä äänellä
2-3×3, rest btw sets 2min

Tempaus